What Is Strong? Real World Strength Standards For Raw, Natural Lifters

What is strong? I've analyzed the national records for several major drug-free powerlifting federations, and compiled my own set of raw strength standards.

What is strong? We live in a world filled with 1000 pound squat and 800 pound bench press Youtube videos. Kind of makes you feel weak, doesn't it? It sure makes me feel weak. There are a couple of key things you need to know about most of these lifts.

1000 Pound Squats and 800 Pound Bench Presses?

How are these guys able to move Herculean amounts of weight? Here are 2 major reasons.

#1 - Training Gear. The guys putting up these monster numbers are for the most part using training gear. What is training gear? Training gear includes the use of specialized squat suits and bench shirts that are designed to help powerlifters add hundreds of pounds to each lift.

So when you see a guy benching close to 800 pounds with a bench shirt on, there's a good chance he "only" benches 500 without a bench shirt. The same goes for squats suits. A squat of over 700 without a squat suit is fairly rare. Add in a squat suit, along with knee wraps and squat briefs, which go under a squat suit to help move even more weight, and these guys are squatting over 1000 pounds.

Training gear is not magical though. It requires an amazing amount of dedication and practice, and few can master it.

#2 - Drugs. Another factor adding to these monster totals is an obvious one - steroid and human growth hormone usage. Now it is certainly not my intention to label everyone with a big lift as a drug user. I've seen some pretty staggering natural lifts in my day. With that said, drug use is fairly common in the sport of powerlifting, and I'm not going to lie to you and pretend it's not.

There are some natural-only federations. Outside of this realm, your guess is as good as mine as to who is clean and who isn't.

Anti-Gear, Anti-Steroids?

Before we move on any further, I want to make something very clear. The point of this article isn't to bash lifters who use training gear or drugs. This article exists to provide natural and raw strength standards to lifters who will never use either. Period, end of story. I respect the iron, and the men and women who move it, and am not here to judge or stir up debates.

Raw, Natural Strength Standards

Let's dive into the topic of raw, natural strength standards by analyzing the national records of several drug-free powerlifting federations. Some of these federations are large, and some modest in size.

USAPL

100% Raw

NASA

ADFPF

UPA-AD

These numbers will give you somewhat of a reasonable look at "elite" strength levels. They are not meant to be elite standards in and of themselves. I will make an attempt to define my opinion of elite standards later on.

Squats

National Raw Records for Men

Weight Class

USAPL

100% Raw

NASA

ADFPF

UPA-AD

132

479.50

530.90

275.58

247.50

None

148

473.75

550.90

473.99

445.50

220

165

534.50

530

512.57

447.70

529

181

562

601.10

540.13

500.50

529

198

573

610

644.85

550

600

220

650.25

650.30

699.96

583

633

242

705.25

700.70

650.36

621.50

705

275

766

850

755.08

599.50

640

308

854.25

826.70

766.10

599.50

704

Bench Press

National Raw Records for Men

Weight Class

USAPL

100% Raw

NASA

ADFPF

UPA-AD

132

314

330.40

231.48

187

None

148

337.25

360.40

294.31

302.50

165

165

402.25

400

363.76

374

314

181

385.75

385

363.76

385

364

198

443

425

418.87

374

412

220

523.50

490

451.94

423.50

425

242

462.75

485.60

415.57

451

457

275

501.50

585

507.06

511.50

440

308

546.50

520

476.19

484

501

Deadlifts

National Raw Records for Men

Weight Class

USAPL

100% Raw

NASA

ADFPF

UPA-AD

132

578.50

450

358.25

341

None

148

523.50

540

567.68

473

353

165

661.25

630

567.68

535.70

567

181

677.75

641.10

617.29

638

600

198

706.50

661.30

661.38

671

630

220

727.50

672.40

677.91

654.50

677

242

699.75

760.50

722.01

704

645

275

832.00

800

705.47

632.50

650

308

843.25

760.50

810.19

665.50

744

So, what do these numbers tell us? The first thing I noticed is that the following lifts are extremely hard to achieve:

Squat - 600 pounds

Bench Press - 400 pounds

Deadlift - 650 pounds

It's safe to say that if you hit these numbers, you're well into Elite territory for a raw, natural lifter. It should also be noted that it is darn near impossible to hit a 2000 raw, natural powerlifting total. Only a small handful of natural lifters have performed this amazing feat.

The lifting standards I am about to present are merely guidelines. Use them to assess your progress, and potential for future gains. Don't be discouraged by the numbers of the top one percent of lifters. You can make amazing strides forward without having the best genetics, so remain patient and train smart. If you do so you will exceed your expectations.

Before I move forward, here are some simple definitions for standards names.

Pro Strength - The very best of the best. Superhuman. Supreme strength.

Elite Strength - You should be extremely competitive at a National level powerlifting meet.

Extremely Strong - You will be one of the top lifters at most local, natural powerlifting meets. Your strength levels land you in the top 1% of humanity.

Very Strong - In the muscle building and strength training realm, this would be considered intermediate level strength.

Strong - Your lifts are around a 200 raw bench, 300 raw squat and 400 raw deadlift. This doesn't seem strong compared to powerlifting records, but you are still stronger than 90% of men walking the earth.

Raw Natural Strength Standards Based On Weight - Men

Pro Natural Raw Strength Standards

Men - By Weight

Weight

Squats

Bench

Deadlifts

132

430

270

440

148

460

300

470

165

500

330

540

181

540

350

580

198

570

380

610

220

610

410

640

242

640

430

660

275

670

450

680

308

700

470

700

Elite Natural Raw Strength Standards

Men - By Weight

Weight

Squats

Bench

Deadlifts

132

400

250

410

148

425

280

435

165

465

305

500

181

500

325

535

198

530

350

565

220

565

380

595

242

595

400

610

275

620

420

630

308

650

435

650

Extremely Strong Natural Raw Strength Standards

Men - By Weight

Weight

Squats

Bench

Deadlifts

132

325

205

330

148

345

225

355

165

375

250

405

181

405

265

435

198

430

285

460

220

460

310

480

242

480

325

495

275

505

340

510

308

525

355

525

Very Strong Natural Raw Strength Standards

Men - By Weight

Weight

Squats

Bench

Deadlifts

132

290

185

300

148

310

210

320

165

340

225

365

181

365

240

395

198

385

260

415

220

415

280

435

242

435

290

445

275

455

305

460

308

475

320

475

Strong Natural Raw Strength Standards

Men - By Weight

Weight

Squats

Bench

Deadlifts

132

250

155

255

148

265

175

270

165

290

190

310

181

310

205

335

198

330

220

350

220

350

235

370

242

370

250

380

275

385

260

390

308

405

270

405

I used the following multipliers to determine these numbers:

Elite = Pro x 92.5%

Extremely Strong = Pro x 75%

Very Strong = Pro x 67.5%

Strong = Pro x 57.5%

The Last Word on Natural Strength

Most of you aren't competitive powerlifters, nor do most of you have the goal of weighing 270 pounds or more. So with that in mind, I want to end by presenting you with an easy set of natural strength standards to remember.

The following goals are perfect for the lifter who wants to get big and strong, but who may never have any interesting in competing in bodybuilding or powerlifting. Reach these goals while focusing on conventional hypertrophy (muscle building) rep ranges, and you will not only add muscle to your frame, but also have the power and strength to back it up.

Bench Press - 300 pounds

Squats - 400 pounds

Deadlift - 500 pounds

Power Clean - 225 pounds

Overhead Press - 225 pounds

Barbell Row - 300 Pounds

There have been fewer than 85 men who have ever hit a 2000 raw powerlifting total. Of these men, only a very small handful accomplished this feat while competing in major drug-tested federations. I hope this helps put powerlifting numbers in perspective.

The use of bench shirts, squat suits, steroids and growth hormone has made it difficult for most natural athletes to understand just what strong means. I see far too many strong forum lifters refer to themselves as weak, simply because they do not understand what reasonable natural standards are. They talk themselves out of competitive powerlifting because of a misguided vision that everyone is putting up 2000 pound totals. Not true at all.

A 1200 pound 3-lift total (bench press, squats and deadlifts) is more than 95% of gym rats will ever accomplish. A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets.

For those of you who are doubting this, let me leave you with some numbers from my first powerlifting experience. In 2011 I competed at a local ADFPF meet. This was my first competition and I had no idea what to expect. I certainly had no clue that I would be the strongest lifter at the meet. My 3-lift total was 1501 that day. The second best total was approximately 200 pounds below this level.

This reveals that a 1300-1500 pound total at most local, raw and natural powerlifting meets is fairly impressive. Those that achieve these levels usually move on to national-level competitions.

I currently hold 2 national-level deadlifting records, one in the ADFPF, and one in the UPA. Certainly not a legendary achievement (far from it), but my records do provide further evidence that a 1500-1600 pound total is noteworthy in the natural lifting world.

Did this article help? Let me know in the comments. I would also like to know where your strength levels currently are, and what natural goals you are after. Good luck, and smash PRs!

About The Author

Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible.

Whether it's discussed in the open or not, we both know that there is zero such thing as drug free powerlifting. There's nothing even close to it. While I know that a drug free human being can build tremendous strengths, your calculations based off those federations big numbers were skewed when you released this article and most have been crushed as of current. The real truth of the matter is not really attainable modern day as so many are willing to lie about it and catching cheaters in and out of competition is lucky at best. If a man squats 2.5 times his bodyweight raw, he is very strong. It that man benches 1.8 times his bw, he is very strong. If he dead lifts 2.7 times his weight, he is very strong. Your thoughts Steve?

Im 30 and because of a torn mcl in knee playing semi-pro football i havent squatted in 6 years or deadlifted. I kept up with rows, leg press and curls, bench and all that just didnt do other lifts. I started back with a buddy and have been going slow its been 9 months in Im at 500 dead, 335 bench going for 340 or more (have long arms and legs) but my squat is about 340 or so maxing that end of the month. I dont know why my squat is so low at 6 foot and about 240 but im determined to hit 405 end of this year on it and a 1300 total. This was helpful info for a natural lifter and doesnt make me feel as weak as i thought i was.. keep grindin

I’m currently 19 weighing 220. Right around 15% body fat. Completely natural. My deadlift max is 565. My squat so far is 430. My bench is 330. I’ve been working out for 4 years with primary goal being strength.

I already know that it is my birthright that EVERY SHW woman in the world top 3 IWF and top 3 Classic IPF who ever meets me in person will recognize the weight I squat as acceptable enough in order for them to want a relationship with me. I started out with a bodyweight of about 265 and end 2016 up to 292 at 6'2 ft., so they might want a little bit higher results from me than from another smaller man, and I already know I will squat whatever I'm meant to do as the unavoidable achievements in PR's can only be questioned as in how I will achieve them, so by any means necessary of course ;)

Hey I been thinking about competing don't know much about how to do so I'm small guy 125 135 but just started working out again past few months bench 230 squat 350 and I currently need to buy more weights so I cud deadlift so it's 350 plus I have everything I need in my house just looking for advice on how about going about this

Awesome article and thanks for putting it out there! Really appreciate it. I always thought I was weak because I can only dead lift 500+ change even at my 50+ age. After reading this not so much. I just squated to a 12” box 585 last month and I bench around 350 currently, maybe there is hope for me. I over head press standing 225 for a rep or two, and when I see the crossfitters go at it feel like I should crawl under a rock and hide. Thanks for allowing me to hold my head high. Guess 40 years of lifting does pay off and I can be proud, take care and good work for telling what I hope is the truth, and helping guys that have been around for awhile feel less old useless and weak, thanks BY

almost 30 years ago achieved incredible results naturally in approxiametly 6 months. tried everything with alright results, but the amazing results shouldn't have occurred considering all advice out there and just common sense. But I lived it and it experienced and too old to repeat it. My question is: Is there anybody out there who could and would be able to explain how the impossible was possible? I just think if I did it, the right person could take that and modify it to discover what I did, but only to severely injure myself at the end. what I did with proper guidance.

Good article! I have been powerlifting for over 17 years now and feel that this article accurately describes what a lifetime natural athlete can achieve if he works hard and puts in the time needed. My best RAW powerlifting totals where 1650 pounds at 215-220 bodyweight(700 squat, 585 deadlift, 365 bench press) in my late teens/early 20's and 1465 pounds at 165-170 pounds bodyweight(550 squat, 585 deadlift, 330 bench press) in my mid 20's. I never completed in a powerlifting competition but might consider later on in life. Also practice other sports such as long distance running and diving, so it is indeed possible to be a powerlifter and a long distance runner/diver at the same time.

That was a fantastic article and very motivating! I especially appreciate the clarity of what you're speaking about so as not to insult other amazing athletes that may boost performance in a variety of other means. Your article doesn't take anything way from their amazing feats of strength. Thanks for the great writing.

Good read that was. My body weight at the moment is 86kg, and im 30, my bench is 140kg, my deadlift is 200kg and my squat is 140kg. Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! Messed my leg up that's why my squat is low :( long term 2 to 3 years I want to hit those numbers.

I'm around 5'9, but i don't know why my lifts are so weak. I am 5'9 and weight 150 lbs. My bench is 155, squat 255, deadlift 265. Could this be because I have really messed up knees and a shoulder separation on both shoulders?

Don't sweat it, man. You and I are practically the same in everything: I'm 5'8" currently at 150lbs with a bench of 165, squat of 250, and a deadlift of 295. These are my estimated 1RMs based on what I'm lifting each week at the gym. I'm small and weak af compared to a lot of guys but it just takes a long time to get those numbers up.

I started at 120lbs in high school where I could barely bench 100. Be proud of what you've been able to do and keep trying to push through.

thank you i was looking for this so much. i have been to the gym for 2 months 100% natural, and i was able to deadlift 400 lbs but wasnt sure how i ranked compared to other natural lifters i have my goal set to 600

Great article. At 50 years old, I too am getting back into lifting and wanted to see if my goals were realistic (500 b, 500 s, 500 d). I am currently at ~300 lbs for each lift, but looks like my bench will the hardest to achieve.

Super helpful article. I appreciate having realistic goals! I'll never be much of a competitor, unless it's DL only, because of my long and lanky frame. Nonetheless, seems like I may have a realistic shot at pulling at an elite level, and that's pretty cool.

When I was 14 I weighed 98 pounds at 6' and I could bench 503, squat 635, and deadlift 842. Now that I'm a little older I'm having trouble hitting the 1,000 pound mark on deads. Does this mean I'm hella weak?

Great article and really puts lifting goals back into perspective. At 52 years of age just starting to get back into lifting and currently bench 225, squat 275, and deadlift 290 at 175 pounds. Natural or Raw as you call it. I will use these charts to monitor my progress. Thanks for this very helpful information.

I loved the article as well. I am 51 years old have been working out 6 days a week for about 3 years. I have never been in a competition, however, the trainers at the gym have talked me into giving it a try. I weigh 198, max bench was 390 and now have a trainer helping with squats and deadlift. The numbers provided were super encouraging as I have never taken supplements other than pre-work drink and protein.. Anyway, thank you for the article. It got me excited to work harder and try to win an event the natural way.. (I am working hard to ensure my one rep max is clean.. Not the most flexible guy in the world :) )

My advice would be to eat more, firstly. If you are wanting to make serious gains in general, you should probably getting close to 200g of protein a day minimum. Secondly would be to get at least 9 hours of sleep, no late night video game binges. Just some advice wish someone had gave me at your age.

As for training, the ultimate plateau buster is usually a 5x5 at your 8 rep max. Do this, everytime you complete every rep of the five by five go up ten pounds. My first year of lifting back since high school it worked with me until I started benching in the 350 range and had to start changing some things. Hope that helps some!

I've been looking around and cant seem to find the sources, so i need some help. In the article, it was mentioned that lifters who meet the "strong" standard are stronger than 90% of men. I'm 305 lbs, and my 3-lift total is 1050. Is there a specific percentile that that puts me in?

This a great help. I have always thought of myself as elite in strength and it seems my self evaluation is correct. I am 5'6" 140lb. bench 265lb., squat 405lb., and my deadlift is closing in on 500lb. It's incredible these pro strength numbers, and it has become a goal of mine to reach these parameters.

Thank you so much for compiling this information! It becomes pretty difficult to gauge your strength when comparing against the genetic elite who are also using juice and lifting equipment. I had five of my training partners hop on steroids, so I knew what a boost that could give. But even knowing as much as I did, I wasn't aware just how much bench and squat suits add to a lift! I started lifting at 14. By the age of 21 I weighed about 200 lbs. My squat was 405, bench 285, and deadlift was 450. That was getting close to the extremely strong territory. This was before one could google stuff on the internet, but I always felt my squat was a bit lacking. Looking at the chart I can see I was correct! I have shared this article with several of my friends and we all agree that this article seems very accurate!

Iv been lifting for 605lbs in the bench press. I'm 173.3 lbs. Ended up injured in the top north east strongman competition attempting a PB of 610lb. That was about a year ago. My weight is down to 143.2lbs and benching 487lbs working my way back up. Any advice?

Ive hit [email protected] bench shooting to break the raw record of 415.75...took a yr and a half off due to some of the issues in this article. Now im back to it and on the bench im at 345 weighing 145 natural and without gear. I so not want to train with gear nor use roids i want ro break bench records raw and natural. Let me know any advice any of you have as to what steps to take to do it. I plan to weigh no more than 165 this go round and i focus predominantly on the bench though i do all 3 lifts. Thanks for the article and any advice you may have.

Will you do any further analysis to estimate multipliers based on age? Is there enough data to do that for juniors, masters, and so on? And also for women? Very curious.
I started training about 8-1/2 months ago at age 58, and I'll compete next year as a Master 3 (60-69 year old) in the 105 kg weight class of the USAPL. I plan to compete in gear, but I do most of my training raw. My first competition is July 16, and I won't don gear until next week. So, for this week, lifting raw, I did 455 x 5 for squats (absolutely below parallel) and 455 x 5 for deadlifts, but only 250 x 5 for bench. For fun, I did a 475 x 1 squat with perfect form raw (didn't even use knee sleeves), 495 x 2 raw deadlift, and 270 x 2 raw bench. So far, I keep going up and constantly hit my targets. I admit it's ego, but it would be interesting to see how those numbers, after only 8-1/2 months of training, compare to other, older men. Thanks.

I'm a pro for bench at 165, but I am just not deadlifting enough. I am squatting every day so I have a very strong squat. Any advice on deadlifts? I really need to improve if I want to win any competitions.

If you have a big squat you should have a bigger deadlift , it may just be technique . If deads are your weak point focus on them , don't make the mistake a lot of lifters do and focus on what they're best at ... Good luck !!

Just want to point out that this is not always the case. There's plenty of lifters that can out squat their deadlift. Sometimes it just comes down to individual leverages and how they stack up against the squat vs. deadlift.